Exercise: Keep Fit

“Good feeling “
Exercise increases the release of endorphins (happy hormones) that contribute to the good feeling after exercise.

Improve Vitality
Exercise causes an increased oxygen supply to the blood that contributes to a physical feeling of increased energy, vitality and awareness.

Increase metabolic rate
Exercising at any intensity causes your metabolic rate to increase. When you stop exercising your metabolic rate does not return to its normal resting rate immediately. In fact your resting metabolic rate remains elevated and thus continues expending calories faster than resting rate from several minutes to several hours afterwards even though you are at rest. This can help you to control your weight better.

Stress
Exercise contributes to an increased stress release, an increased sense of control as well as an increased sense of wellbeing and self-esteem.

Weight control
Aerobic exercise contributes to increased energy expenditure. The energy deficit between energy intake (food and drink) and energy expenditure (voluntary and involuntary activity) is essential for fat cells to be used as fuel and therefore cause a loss in fat weight.

Heart disease risk reduction
The American Heart association (AHA) has identified inactivity as one of the major risk factors for heart disease. Exercise improves cardiovascular fitness and thus reduces the risk for conditions such as heart diseases, diabetes, arthritis and hypertension.

Fat loss
Exercise promotes the loss of fat and limits the amount of muscle loss during weight reduction. By increasing the lean muscle to fat ratio, exercise helps to balance the loss of lean muscle mass and reduction of resting metabolic rate that inevitably accompanies even a well-managed weight reduction programme.

Decreased appetite
Regular exercise promotes appetite regulation and energy levels throughout the day as it enhances metabolism (the rate of glucose uptake in the all the body cells).

WHAT SHOULD I CONSIDER WHEN SELECTING AN EXERCISE PROGRAMME?

Social component
Programmes that involve supervision such as exercise classes or a personal trainer or regular participation within a social group appear to be more successful

Goals
Set realistic goals in terms of the time spent, intensity and costs. This will ensure that you sustain it better in the long term.

Costs
Social economic factors need to be taken in consideration. Walking is a fantastic exercise and costs only a good pair of shoes. You can also do Park Run/walk on the weekends for 5km.

Enjoyment
Select an activity that you enjoy.

Time and Commitment
You need to make time by planning regular sessions during the week and weekend. It should be making an appointment with yourself or your “buddy “that you do not cancel. Try not act on your daily emotions of “I don’t feel like it “or “I am too tired “

HOW MUCH EXERCISE SHOULD I DO?

The amount of exercise you should do depends on your fitness level. The golden rule is to start slow and to increase the amount with time.

Experts recommended that individuals do 30 to 40 min of moderate activity on most days or at least 4 times a week. When starting your programme, aim for 3 times a week. As your become fitter, you can increase the number of sessions as well as time spent per session. The intensity should cause you to breath somewhat harder than normal such as in brisk walking. You should be able to keep a conversation, but not be able to sing.

WHAT ABOUT “ACTIVE LIVING“?
This is the best way of living, take your dog for a walk, track your steps using your smart phone, take short walk during the day at the office, and Use stairs instead of elevator.